Orzo with Sausage, Peppers and Tomatoes

Health score
29%
Orzo with Sausage, Peppers and Tomatoes
40 min.
6
469kcal

Suggestions

Ingredients

  • cups chicken stock see 
  • tablespoons flat-leaf parsley fresh chopped
  • clove garlic minced
  • tablespoon kosher salt 
  • tablespoons olive oil 
  •  orange bell pepper 
  • pound orzo pasta 
  •  plum tomatoes chopped
  •  bell pepper red
  • 0.3 teaspoon pepper flakes red
  • 0.5 cup pecorino crumbled
  • servings salt and pepper black freshly ground
  • ounces mild turkey sausage italian (2 links)
  • cups water 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • paper towels
  • sauce pan
  • plastic wrap
  • tongs

Directions

  1. Watch how to make this recipe.
  2. Using tongs, place the bell peppers over a gas flame. Cook, turning occasionally, until the skins are charred on all sides, about 5 to 6 minutes. (Alternatively, place the peppers on a baking sheet and broil for 5 to 8 minutes, until charred.)
  3. Place the charred peppers in a medium bowl. Cover the bowl with plastic wrap and allow the peppers to steam for 20 minutes. Under running water, peel away the charred skin from the peppers. Pat the peppers dry with paper towels.
  4. Remove the stem and seeds from the peppers and cut into 1/4-inch thick slices. Set aside.
  5. In a medium saucepan, bring the chicken stock, water, and kosher salt to a boil over high heat.
  6. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes.
  7. While the pasta is cooking: In a large skillet, heat the oil over medium-high heat.
  8. Add the turkey sausage and saute until cooked through, about 4 minutes.
  9. Add the garlic and cook for 1 minute.
  10. Add the bell peppers, tomatoes, and red pepper flakes, if using, and cook until heated through, about 2 minutes.
  11. Drain the pasta, reserving about 1/2 cup of the cooking liquid, and transfer to a large serving bowl.
  12. Add the sausage mixture, 1 tablespoon of the parsley, and season with salt and pepper, to taste. Toss well to combine all ingredients, adding reserved cooking liquid, if needed, to loosen the pasta. Top with the ricotta salata and sprinkle with the remaining parsley.
  13. Serve.

Nutrition Facts

Calories469kcal
Protein17.9%
Fat25.12%
Carbs56.98%

Properties

Glycemic Index
44.17
Glycemic Load
23.64
Inflammation Score
-9
Nutrition Score
22.772608768681%

Flavonoids

Naringenin
0.14mg
Apigenin
2.88mg
Luteolin
0.26mg
Kaempferol
0.05mg
Myricetin
0.23mg
Quercetin
0.22mg

Nutrients percent of daily need

Calories:468.89kcal
23.44%
Fat:13.01g
20.02%
Saturated Fat:4.11g
25.7%
Carbohydrates:66.4g
22.13%
Net Carbohydrates:62.5g
22.73%
Sugar:7.26g
8.07%
Cholesterol:31.67mg
10.56%
Sodium:1674.01mg
72.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.85g
41.71%
Selenium:60.89µg
86.99%
Vitamin C:65.83mg
79.79%
Manganese:0.81mg
40.6%
Vitamin A:1694.93IU
33.9%
Phosphorus:286.34mg
28.63%
Vitamin K:29.06µg
27.67%
Iron:4.87mg
27.03%
Vitamin B3:4.96mg
24.81%
Vitamin B6:0.46mg
22.84%
Copper:0.37mg
18.44%
Vitamin B2:0.29mg
16.78%
Magnesium:64.74mg
16.19%
Zinc:2.35mg
15.68%
Fiber:3.91g
15.63%
Potassium:526.75mg
15.05%
Folate:48.16µg
12.04%
Vitamin B1:0.17mg
11.18%
Vitamin E:1.6mg
10.64%
Calcium:81.82mg
8.18%
Vitamin B5:0.79mg
7.88%
Vitamin B12:0.21µg
3.54%